Running (Intervals at Oval) 14:32 [3] 2.13 km (6:49 / km)
Warm up to the oval - 4:05 minutes (slow jog/quick walk) - 630m
Intervals:
300m - 1:03 minutes - 3:32/km
60 seconds rest
300m - 1:10 minutes - 3:56/km
60 seconds rest
300m - 1:15 minutes - 4:13/km
60 seconds rest
Cold down back home - 3:52 minutes (slow jog/quick walk) - 460m